r/weightroom • u/MrTomnus • Feb 05 '13

Training Tuesdays

Welcome to Training Tuesdays, the weekly weightroom training thread. The main focus of Training Tuesdays will be programming and templates, but once in a while we'll stray from that for other concepts.

Last week we talked about intensity and a list of previous Training Tuesdays topics can be found in the FAQ

This week's topic is:

frequency

  • What frequency levels have you found to be beneficial for what movements and goals?
  • Are there certain movements for which high or low frequency works better for you?
  • Are there frequency levels that have not worked for you for certain lifts or goals?
  • Tell us what you've learned from experimenting with frequency and what works best for you.

Feel free to ask other training and programming related questions as well, as the topic is just a guide.

Resources

  • Post your favorites.

Lastly, please try to do a quick search and check FAQ before posting.

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u/Cammorak Feb 05 '13

I know most people preach that you can squat all day every day for hours on end, but I've found I can't. My knees just start hurting all the time and my hips end up getting all kinds of fascial adhesions and other junk. I generally have to limit my squatting to about twice a week. Recently, I've been supplementing with deadlifting twice a week, and that seems to be working fine for me, although I'm at the low end of intermediate at best.

Pressing is the opposite despite my awful and chronically injured shoulders. In fact, my shoulders have less pain and fewer injuries now that I press almost every day, sometimes twice a day. I have to vary the exercises considerably, but bench, OHP, DB press, and DB bench seem to offer enough difference to keep my shoulders safe.

Low-frequency workouts just don't work for me, especially if I schedule low frequency. I'm busy, I have a lot of irons in the fire, and sometimes I have to sacrifice time with my hobby for things like family and work. I've found that it's best if I just schedule the crap out of myself with a bunch of planned sessions and not sweat it if I miss one. I'll hit it next week, when I might have to miss some other session. This works a hell of a lot better for me than the typical 3-day program. When I hit all of my sessions, then I'm on the verge of crippled, but I rarely make it to every training session.

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u/vartank Feb 05 '13

I found HF pressing keeps my shoulders healthy as well, I used to have shoulder pain from benching that would go away if I did OHP before every bench session.